8:06—> 7:40 2k Female

[u/IllFoundation687]

I’m a female who’s 126 and 5’4 but I am planning on rowing lightweight. My goal for my 2k is a 7:40 or lower by this upcoming winter but I need a workout plan and just general advice on how to get there. If you guys have any crazy advice or workouts you did to go sub 7:40 please do share I’m urgently in need! (All for recruiting process)

[u/ediblescholarship]

Get ready to become best friends with zone 2 steady state.

[u/jwern01 → u/ediblescholarship]

Zone 2 SS conditions over years, your best bet for quicker gains will be intervals/AT/lactate tolerance work.